Coach Whitney shows Juan how to use his lats to keep the bar tight to his body
News and Notes
- Happy birthday, Thomas H.!
- SCHEDULE UPDATES: Active Recovery is cancelled tomorrow (10/25). Check out Yoga for Athletes with Coach Whitney at 10am instead!
- Threes Brewing, our post-Fight Gone Bad host, is having an event tomorrow from 2pm to midnight, with a food vendor from 4-9pm and some music. Follow them on Instagram to learn more, spread the word and come hang!
- Reminder: Construction is being done on the two downstairs bathrooms from 7am – 6pm over the next two weeks, and only one will be available at all times. Some work is also being done to a couple pull-up bars. You can use the bathroom upstairs (on the way to the annex). We apologize for any inconvenience, but we promise we’ll be prettier by the end!
- Gina G. is leaving us to pursue her dreams in Austin, TX, and tonight is her last night in town! She’s hanging out at Double Windsor in Park Slope and would love for you to join her, from 7pm onwards. 210 Prospect Park West at 16th street!
These 3 Programs Start in the Next Week! What Are You Waiting For?
1. CFSBK Olympic Lifting Program with Coach Frankie Murray
If we don’t get enough people to sign up for both of these options, we won’t be able to run the cycles! Spread the word, and don’t delay!
Here’s a testimonial from Front Desk and Social Media Strong Man Matt K.:
“Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I’ve had for years. I look at Olympic lifting in a completely different way now, and I’ve already seen Frank’s coaching make my lift more efficient during WODs. Sign up for this class, you won’t regret it.”
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14
REGISTER HERE
PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE
Learn more here.
2. Strength Cycle with Coach Jeremy
We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.
We are offering five 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.
Upcoming cycle times and dates:
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 28th – Sunday Dec 21
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th – Thursday Dec 18th
The A, C, and D cycles are FULL.
Each cycle will culminate in a CrossFit Total on Sunday, December 21th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost:
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement.
3. CFSBK Endurance Program with Coach Mike O.
What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, starting October 30th
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance)
What to Expect: This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training. We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training
Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.
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10 Things You Should Never Do in the Box… No Neon No Rep
The Most Famous Sitcom Residences In New York City Scouting New York
10 Signs You’re Overtraining Box Life Magazine
This Is the Average Man’s Body The Atlantic
Saturday's Programming
Front Squat
Fitness: 3 x 3 Linear Progression
Add 5 pounds to your last exposure.
Performance: 3 – 3 – 3
Work up to a heavy set of 3 reps. No failing.
Post loads to comments.
e4/6
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For Time:
500m Row
21 Dumbbell Thrusters
400m Row
15 Dumbbell Thrusters
300m Row
9 Dumbbell Thrusters
Post time and Rx to comments.
5:45am drop in at CrossFit Lewes, DE.
50 squats
40 push-ups
30 T2B
20 jerks 155#
10 wall ball 2fers (2 squats for every ball toss)
then back through reverse order…
23:30 with 135# jerks.
This was tough, especially the jerks (having done plenty in our workout yesterday). The wall ball 2fers were awkward and I'm not sure how many of mine were good.
SIGN UP FOR THE OLYMPIC LIFTING CLASS. Personal coaching from two national-level lifters (the man can clean and jerk like 400lbs or something). You will develop a deeper understanding of all of the lifts and and be able to show off to your friends. I don't know of anyone who did not improve after finishing a cycle. Plus you get to mock the 8:30 class. If you are on the fence DO IT – or else you will have to see more of me in gen pop for the next eight weeks . . .
Friday mornin' squattin'. At 7 AM, so all is right with the world again. (Sorry 6 AM…it's not in me on a regular basis!) 155×3, 165×3, 170×3. Kinda wish I had tried 175, since I think we are going to singles next week.
WOD 9:55 with 25# DB. I think I should have chosen heavier DBs, since going overhead was not that bad. What was REALLY bad was the squat portion of the thrusters. OMG. Coming on the heels of front squatting 170, my quads were the limiting factor.
Stuck to strict chinups instead of muscle-up transition practice for the cash-out, because I was feeling like an uncoordinated mess (doing warmup 2, I tried kipping pullups and they were not cute).
OK Jay, I just signed up for the AM Olympic lifting cycle as these lifts really need a LOT of work. Thanks for pushing me off the fence.
Looks like the Lyceum is going to become condos: story here
Also SIGN UP FOR THE OLYMPIC LIFTING CYCLE
10 AM class, doing Saturday's work, with McD:
Front Squat
3 x 185
3 x 215
3 x 225
The 225 set was pretty heavy, but still moved up and down comfortably.
WOD @ 35lb DB in 8:07
First row split under 2:00, the other 2 under 2:10. The thrusters were broken down into 3 sets, 2 sets, 1 set.
Enjoyed watching Pierre do Thursday's cleans. He PRed, and his form looked really good throughout. Looking forward to a few days of rest.
Nooner W/Noah and Mcdowell
Did yesterdays Clean work. PR'ed my Clean at 160! Super Stoked on my progress! Thanks for Whitney and Noah on pushing me to add more weight and the cues , also for Arturo/Mcdowell and Jess for the cheers along with everyone else!
2×95
2×105
2×115
1×135
1×140
1×150
3×160 First pull didn't fully commit did not get under, 2 pull full squat clean and 3 was a struggle but got up!
Wod @ 95, did only power clean since my shoulder is acting up, double under are coming long, a year in a half later, finished in 6:16
HIRING ALL THE PEOPLE
I work for a company that produces K-5 reading/ELA curricula. We are currently hiring:
1. Writers – folks who have written this kind of curricula before, including former teachers
2. Copyeditors – at least 5 years' professional experience
3. Sr Digital Project Manager – you get to report to me, woo hoo!
4. Software developers – various stripes
5. Art Directors and visual designers (with both print + digital experience)
6. Production Desginers (print experience)
If any of these sound interesting, email me at mignyc at gmail dot com.
Nooner with Noah and McD
Did yesterday's work… Noah said he smelled some PRs (and judging by Erik's post, and MYSELF) he was RIGHT.
EMOTM cleans worked up to 85#, which is indeed a PR! Cues from Noah (while working up to that weight) about pulling early, and I think I was able to be aware of it, and also trying my best to be all arms again. Damn you, long arms.
Looking back at a class in May when we dropped in at Crossfit San Francisco, which was basically testing out our heavy cleans and then some crazy WOD with cleans, the most i could do is 60#, and it felt heavy and weird. Glad to know how that is not the case anymore!
Did not know what to do in weight for the WOD so I gave it a whirl at the Grace weight I did in Jan. (did 52# then, and did 53# today). When I did Grace I did not finish and 52# felt like 200# at the time! Now this weight felt WAY lighter that I finished in 6:47 with DU attempts (with some DUs here and there). Good to know I can go up, will have to test what the correct weight will be for WODs with cleans or clean and jerks.
Pretty awesome day combined with korean food lunch and Mike C. getting us Sleater-Kinney tix for the Philly show. A happy Friday indeed.
Also if anyone has nothing to do tomorrow, I will be selling some hand printed cards for cheap at Brooklyn Flea in Ft Greene with my old roommate who is selling nice knitted hats and her S.O. selling some weird records.
Jumped in on 10am class.
Fit in two rounds of Warm up 2. Missed the special warm-up ..foreshadowing
FSQ w Farzam and Lindsay
45×5, 95×4, 105×3
125×3, 125×3, 130×3
These felt good
For time:
500m row
21 DB thrusters @25# (8,7,6)
400m row
15 DB thrusters (8,7)
300m row (fastest by far, thanks to Rio)
9 DB thrusters (3,6)
10:08
This did not feel good
Muscle-up work x 5
5 box humps – fun to have my mom there for this part, her reaction "that's amazing" haha
3 transitions w red band – great suggestion from McDowell to start w legs off the ground
Later trained my mom and after her workout we did the 'special warm-up' together:
3 RNDs:
5 jumping jacks
5 air squats
3 RNDs:
5 jumping jacks
2 burpees
3 RNDs:
5 jumping jacks
3 push ups
Can someone confirm that this was actually done by the 10am class and that the coaches weren't just messing with me for being so late??
Oops 2nd warm up set was 75#
And @Charlie – so glad you signed up for the oly class!
oops trying not to be all arms that is!!
lauren that is so cute your mom was there!!
Pause at knee snatch,
70%x2: 209
75%x3: 220
80%x2x2: 242
85%x1:253
Pause at knee Clean+Jerk
70%x(2+1): 253
75%x(3+1)x2: 275
80%x(2+1): 291
85%(1+1)x2: 308
Pause at 2 positions clean pulls,
352×2
374×2
385×2
396x2x2
Erik B posted!!
I'm in Florida for a few days, so I went for a lovely 5 mile run along the beach-ish, and then did 50 strict push-ups and loooots of stretching. I later performed some dynamic jumping into the pool and underwater handstands to get a 3-year-old girl to stop singing "The Itsy-Bitsy Spider" on repeat. Functional fitness, friends.
Did yesterday's work at 8am with Noah. Cleans felt really good today. I like being encouraged to work at lower weights. I feel like it has instilled better movement patterns (especially when it comes to catching in a full squat), and helped me get more confident under the bar, rather than ending the practice session with a bunch of fails and a lot of frustration. Lifts at 83×2 103×2 123×1 128×2 133×4.
Wod rx'd in 6:46. Amazing how much harder clean and jerks are when you can't breathe!